105 North Spring Street, Klamath Falls, Oregon 97601( We are across the street from the Klamath County Museum)
Wednesday, February 29, 2012
Tuesday, February 28, 2012
Wednesday, 2/29/2012
Warm up: Choice
Strength: Rest
WOD: THIS ONE IS FOR YOU PETE!!! See I do take requests, so everyone don't be shy about asking for specific exercises. Also Everyone feel free to hate Pete and not me for this.
Seven rounds for time of:
15 foot Rope climb, 1 ascent
10 Wallball shots, 20 pound ball
15 Kettlebell swings, 55#/35#
20 Double-unders
Post time and thoughts of Pete
Strength: Rest
WOD: THIS ONE IS FOR YOU PETE!!! See I do take requests, so everyone don't be shy about asking for specific exercises. Also Everyone feel free to hate Pete and not me for this.
Seven rounds for time of:
15 foot Rope climb, 1 ascent
10 Wallball shots, 20 pound ball
15 Kettlebell swings, 55#/35#
20 Double-unders
Post time and thoughts of Pete
Monday, February 27, 2012
Tuesday, 2/28/2012
Warm up: Row or Ride Aerodyne bike
Strength: Power clean 5 sets 3 reps (5 work sets at same weight, warm up sets don't count)
WOD: with a partner
-200 wall balls 20#/15# in sets of 10 one person works while other rests (each person will do 10 sets 10 reps
-200 ab mat sit ups in sets of 10 same as above
-100 true push ups in sets of 10 each person will do 5 sets 10 reps
-100 box jumps 24"/20" in sets of 10 same as push ups
Post power clean weight and time
Strength: Power clean 5 sets 3 reps (5 work sets at same weight, warm up sets don't count)
WOD: with a partner
-200 wall balls 20#/15# in sets of 10 one person works while other rests (each person will do 10 sets 10 reps
-200 ab mat sit ups in sets of 10 same as above
-100 true push ups in sets of 10 each person will do 5 sets 10 reps
-100 box jumps 24"/20" in sets of 10 same as push ups
Post power clean weight and time
Sunday, February 26, 2012
Monday, 2/27/2012
Warm Up: Choice
Strength: Rest
WOD: Yep we are doing it again... Since not many actually did it on Friday. This is a good chance to see where you stack up with some of the Elite CrossFitters out there.
From the CrossFit Open....
AMRAP 7 Minutes
BURPEES!
Must finish the top of the burpees with a 6" Jump. Both hands must touch a target six inches above your reach.
If you already did this on friday, well do it again with the jump.
POST SCORE!
Strength: Rest
WOD: Yep we are doing it again... Since not many actually did it on Friday. This is a good chance to see where you stack up with some of the Elite CrossFitters out there.
From the CrossFit Open....
AMRAP 7 Minutes
BURPEES!
Must finish the top of the burpees with a 6" Jump. Both hands must touch a target six inches above your reach.
If you already did this on friday, well do it again with the jump.
POST SCORE!
Thursday, February 23, 2012
Friday, 2/24/2012
Warm up: Choice
Strength: Rest
WOD: From the CrossFit Open....
AMRAP 7 Minutes
BURPEES!
This is all out! Post your score and compare to some of the competitors competing in the open.
Strength: Rest
WOD: From the CrossFit Open....
AMRAP 7 Minutes
BURPEES!
This is all out! Post your score and compare to some of the competitors competing in the open.
Wednesday, February 22, 2012
Monday, February 20, 2012
Tuesday, 2/21/2012
Warm up: Choice
Strength: Bench 4 sets 10 reps
WOD:For time: 30,25,20,15,10,5
Back Extensions
Chin Ups
Double Unders
Post bench weight and time
Strength: Bench 4 sets 10 reps
WOD:For time: 30,25,20,15,10,5
Back Extensions
Chin Ups
Double Unders
Post bench weight and time
Sunday, February 19, 2012
Monday, 2/20/2012
Warm Up: Choice
Strength: Press 3 sets 10 reps
WOD: as many rounds in 12 minutes:
10 wall balls - 20/14# to 11 ft
10 hang power clean - 95#/65#
10 push ups hand release
Post press weight and time.
Strength: Press 3 sets 10 reps
WOD: as many rounds in 12 minutes:
10 wall balls - 20/14# to 11 ft
10 hang power clean - 95#/65#
10 push ups hand release
Post press weight and time.
Thursday, February 16, 2012
Friday, 2/17/2012
HERO WOD!!!!
Warm up: Choice
Strength: Rest
WOD:"Desforges"
Five rounds for time of:
225#/150# pound Deadlift, 12 reps NO DROPS!!!!
20 Pull-ups
135#/95# pound Clean and jerk, 12 reps NO DROPS!!!
20 Knees to elbows
U.S. Marine Corps Sergeant Joshua Desforges, 23, of Ludlow, Massachusetts, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, was killed on May 12, 2010, while supporting combat operations in Helmand province, Afghanistan. He is survived by his parents David and Arlene, and his loving sister Janelle.
Wednesday, February 15, 2012
Monday, February 13, 2012
Tuesday, 2/14/2012
Happy Valentines Day!
This workout comes to you with extra love!
Warm Up: Choice
Strength: Bench 5 sets 5 reps
WOD: AMRAP 20 minutes
-Row 750m or Aerodyne 1 mile
-50 double unders
-21 kettle swings 55#/35#
Post bench weight and rounds completed with either row or aerodyne
This workout comes to you with extra love!
Warm Up: Choice
Strength: Bench 5 sets 5 reps
WOD: AMRAP 20 minutes
-Row 750m or Aerodyne 1 mile
-50 double unders
-21 kettle swings 55#/35#
Post bench weight and rounds completed with either row or aerodyne
Sunday, February 12, 2012
Monday, 2/13/2012
Warm up: Choice but make it extended. Around 15 minutes
Strength:
WOD: Find your 1 rep Max for Squat. Work your way up. This should take some time.
Post weight.
Strength:
WOD: Find your 1 rep Max for Squat. Work your way up. This should take some time.
Post weight.
Thursday, February 9, 2012
Friday, 2/10/2012
Warm up: run 1 mile
Strength: Bench 3 sets 20 reps
WOD: For time:
-30 double unders
-15 pull ups
-30 double unders
-15 kettle swings 70#/55#
-30 double unders
-15 clapping push ups
-30 double unders
-15 ball slams
-30 double unders
-15 ab mat sit ups
-cash out of 150 double unders
Post bench weight and time
Strength: Bench 3 sets 20 reps
WOD: For time:
-30 double unders
-15 pull ups
-30 double unders
-15 kettle swings 70#/55#
-30 double unders
-15 clapping push ups
-30 double unders
-15 ball slams
-30 double unders
-15 ab mat sit ups
-cash out of 150 double unders
Post bench weight and time
Wednesday, February 8, 2012
Tuesday, February 7, 2012
Wednesday, 2/08/2012
Warm up: row or aerodyne
Strength: find your squat 3 rep Max
WOD: on the minute for 12 minutes
-2 dead lift @ 70% of 1 rep max
-7 burpees
Post squat weight and dead lift weight and rounds completed
Strength: find your squat 3 rep Max
WOD: on the minute for 12 minutes
-2 dead lift @ 70% of 1 rep max
-7 burpees
Post squat weight and dead lift weight and rounds completed
Monday, February 6, 2012
Tuesday, 2/07/2012
Warm up: Choice
Strength: Bench 3 sets 15 reps
WOD: For time 21-15-9
-Clean & Jerk 135#/95# NO DROPS
-Burpees
Post bench weight and time for WOD
Strength: Bench 3 sets 15 reps
WOD: For time 21-15-9
-Clean & Jerk 135#/95# NO DROPS
-Burpees
Post bench weight and time for WOD
Sunday, February 5, 2012
Thursday, February 2, 2012
Friday, 2/3/2012
Warm up: Choice
Strength: rest
WOD: FILTHY 50'S
For time:
50 Box jump, 24"/20"
50 Jumping pull-ups
50 Kettlebell swings, 35#/25#
50 Walking Lunge steps
50 Knees to elbows
50 Push press, 45#/25#
50 Back extensions
50 Wall ball shots, 20#/10#
50 Burpees
50 Double unders
POST Time to board
Strength: rest
WOD: FILTHY 50'S
For time:
50 Box jump, 24"/20"
50 Jumping pull-ups
50 Kettlebell swings, 35#/25#
50 Walking Lunge steps
50 Knees to elbows
50 Push press, 45#/25#
50 Back extensions
50 Wall ball shots, 20#/10#
50 Burpees
50 Double unders
POST Time to board
Wednesday, February 1, 2012
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